The glycemic index measures how carbohydrates affect blood sugar levels.
The scale ranges from 1 to 100 — 55 or lesss is considered low-Gi, and foods above 70 are considered high-GI.
Low-GI foods digest slowly and give us a prolonged energy boost, while high-GI foods are digested quickly, increase blood sugar, and give a more dramatic (and short-lived) energy spike. High-GI foods are great for consuming before, during, and after exercise when we need energy or when we need to refuel our energy stores. However, constantly eating high-GI foods (like white rice, white bread, and simple sugars) keeps blood sugar levels high and increases the risk of diabetes and weight gain. When high-GI foods are eaten with low-GI foods, it lessens the impact on on blood sugar.